Really happy with my personal bests. 2 sets of 50's on the bench and 60's on the bicep curls. My goal of 80's by mid summer on the DB bench press is within reach. Upping my protien intake to about 275-300 (based on 180lb body weight) for the next 2 weeks and see how that does. Over 30 sets today.

Long day of work today moving gear-up and down stairs etc... So happy with this evening's workout despite the little lower energy.

So I have been going thru a few of my food journals to find out why my middle fat is not going away at the rate I want before summer. Noticed on several days that I ate 2 and a few days of 3 Clif Builder Bars. Got me thinking,so I double checked the Fat readings... YIKES!! Just 2 builder bars gets you almost 50% of total fat for the day!! No wonder I have been slow to loose the fat. Here's a little pic-Yup-Total fat 8g (12% of the daily) and 5g Saturated fat (25%!)But I do like the 20g protein part.

I know-Me too!! Honestly my favorite bar to eat. I buy them in those packs of 12 and yes they rock.

This is normally my tri's and shoulder day except had to get some zzzzz's after work and I am done for the day. Still sore from Tuesday too. So ate a great dinner-and will double up this workout with my leg sets tomorrow (Friday).

Today was Shoulder and tricep day AND legs day. I was burnt out after work on Thursday so I decided to double up with leg day. I have done this 3 or 4 other times I think. Not the best way but I just don't want to loose any workout and have my small gains get chopped. About an hour and 50 minutes in the gym today. Way tooo long but that's just because I doubled down on my routines. Also included my ab routine. DB front raises 6 sets (incl. 2 drop down sets)DB lateral raises 5 sets (weak on this one)Seated barbell military press 5 sets (incl. 2 drop down sets) 25-30-30-25-25(ddw/15's)-25(ddw/15's)Overhead DB presses 6 sets (incl. 2 drop down sets)Seated triceps DB presses behind the head 35-40-35-30-30 ddw/20's

Yeah MaryStella-Sometimes I order the vanilla ones online and those are a nice change. Still the choco/mintos are the best.

Chest and Bicep Monday.

DB bench presses 5 sets 45(12reps) 55(7) 45(10) 35w/dropdowns 35w/DD's (people were using the 50's so had to bump up to 55's-too much weight but at least I know I can do it) Decline bench press. (6 sets including 2 drop down sets) Blasted those good.Incline bench press (4 sets incl. 2 drop downs)Cable crossovers 35-30-25-25 then 2 drop downs from 20)

BB ez curl bicep curls 5 sets (with dropdowns) 60-50-50-40w/DD-40w/DDalternating hammer curls 25-25-20-20-20 w/DD-17w/DD to 12'sIncline presses on machine. Did power drop downs. 6 sets/30 seconds rest/10 reps per.Concentration curls on machine. Did power drop downs. 6 sets/30 seconds rest/10 reps per.I am trying these power DD's at the end of my sets. to really blast away at the muscle tissue. These are not heavy sets. Just give a good final workout to each of the 2 muscle groups I work out on that day.

45 minutes aggresive walk with the dog. (I was yelling at everyone! No-no-no.. I mean "aggresive fast paced walking". Hey that might be a good idea-yell at some really big mean people and see how fast I can walk in the other direction. Nah-Won't be doing that.

Amen to that. But finding that extra sleep sometimes is tuff! Today for example MaryStella: I had a really stressful day at work. Stuff coming at me from all directions. Got home-Walked the pooch and back in the truck to the gym. By the time I was halfway thru my workout, my eye lids were getting heavier.. and heavier... Routine still went OK, despite the lack of energy. (But the drive was still there-otherwise I would have stayed home on the couch)

Today was delts and shoulders: (after 5 min warm up)Moved the dips first as I wanted the most energy to go to these. 1x12-1x12-1x10-1x8-1x6(all assisted later in the rep count-I use one leg to assist so I can adjust the amount on each rep)Front delt raisesside dealt raisesrope pulldowns and done as a superset w/upright rowslying DB delt extensionsSeated DB behind the head extentions.

Shower-a little dinner and protein drinks-then sleep!!!Tomorrow is leg day.(actually I plan to work out both legs ) Later all!

Before I forget: One of my post workout drinks-Vega-fozen berries and bananas and Sunwarrior.

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Thanks! Even though it may not have been 100%, was glad once it was thru...

Today was chest and bicep day.... BUT... Before I begin, I did follow thru with workouts last week, but I rarely got my internet time in. Ugh. But my time in the evenings, has been pretty short, so the last thing to go is the surfing!!!

So today, the gym was packed... Wait times on just about everything.So had to change things up a bit.Incline presses on the hammer machineThen DB chest presses. (Weight was off about 10 lbs since this typically goes first)DeclinesChest flysBicep curlshammer curlsmachine curls w/DD'sMachine chest presses with 30 second DD's to really wipe things out

_________________**** Vegan Atheist ****Most atheists see themselves as realists - their atheism is a part of their willingness to square up to the world as it is and face it without recourse to superstition or comforting fictions about a life to come or a benevolent power looking after us.

I got maxed out at work on Thursday (normally tricep and shoulders) and crashed out when I got home... So again, I doubled up with my legs workout today. (Friday)

***On a good note-did about 90% of my first wide bar pullup!!! Stoked about that all the way. I have added (after 3-days rest) some of my tuff movements. So 2x a week, I do the WB pullups / Incline press / and a 4x set of DB presses. Pretty much just about 4 sets and no drop downs. (Except on the main days I do these)

Then the legs5x sets (8 to 12 reps) on the leg pressOne 5 sets (6 to 12 reps) squats with a 50lb bar behind the lower neck. And a few Zercher squats with the bar in front. Leg extentions Hack squatSitting hamstring curl. (better for my knees)Calf raises and shrugs as super set-see above.Machine leg press (up to 200lbs then dropdown sets)

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